If you want to lose weight you might have to eat more!
As a society, we've been surrounded by the message that, in order to drop unwanted pounds, we have to drastically reduce our daily calorie intake. But what if I told you this notion couldn't be further from the truth? What if, in order to lose weight, you actually need to eat more food?
This may sound radical, I know, but it's true—especially if you have a plan that's easy to implement and just as easy to stick with.
In England, almost 7 out of 10 men and 6 out of 10 women are overweight or obese, and a quarter of adults are obese. Being overweight or obese increases your risk of developing serious diseases such as type 2 diabetes, coronary heart disease and some cancers. The risks of developing these diseases increases the more overweight you are. Obesity can also affect your quality of life and lead to psychological problems, such as depression and low self-esteem. Ideally it is better to avoid becoming overweight by eating healthily and exercising regularly and maintaining this throughout life. But problems with weight gain are common so here is some information to help you lose weight sensibly and healthily.
To build your own such plan, read these six tips to learn how you can eat more, lose weight, and enjoy your diet!
1. Pump Up The Volume
OK, this may go without saying, but your stomach is not a calorie counter. High-calorie foods without a lot of volume—oils and ice cream, for example—won't do much to fill you up, even though they're extremely energy-dense. You'll get full with a high volume of food, so that's what's important here!
Now, when I say "food volume," I don't necessarily mean massive amounts of indiscriminate calories. When it comes to weight loss, you have to think in terms of quality as well as quantity. Eating more to lose more is all about eating the right kinds of foods first, and then eating a lot of them.
This isn't as hard as some people make it out to be. Intuitively, you know whether a food is something you should be eating or not, but instead of labeling foods as "good" or "bad," think of them in terms of what they can do for your body and how they can help you achieve your goals.
2. Don't Go Cut Crazy
Cutting a ton of calories or eliminating food groups is also not a great strategy, yet many people still believe that's the best way to lose weight. Do you know why? Because at the end of the day, it works! You cut carbs, and guess what happens? You become more conscious of the foods you're consuming. Then you eat less food, thereby causing a huge daily calorie deficit and some solid initial weight loss. Great, right? Well not really. At this point, you're building an unhealthy relationship with food.
You're not learning balance and portion control, and once your body begins to figure out what's happening and stops responding, you won't be able to maintain that initial weight loss. Eventually, you'll binge, fall off the wagon, and be back at square one.
This is not to say that counting calories is bad— I actually count calories myself. Anything that can make you mindful of what you're putting into your body is not a bad thing. But calorie counting alone is not going to get you results. In order to achieve your weight- and fat-loss goals, you need to count your macros as well.
3. Master Your Macros
When people talk about macros, they're referring to macronutrients: protein, carbs, and fats. Simply counting the number of calories you eat won't tell you if you're getting enough of each food group; it won't tell you if you got enough protein to add muscle or enough carbs or fats to stay satisfied.
Macro counting, however, will enable you to break those calories down into the specific foods and food groups that are required to meet your goals. Calculating macros takes all of the guesswork out of dieting and provides you with a style of eating that will get you results for years to come.
4. Get Smart About Swaps
You might find that once you break up your meals into smaller portions, you don't have a lot of food on your plate. Now we're back to the topic of volume. Swapping certain foods for others is a great way to maintain food volume and reduce unnecessary, additional calories at the same time.
For example, look at this comparison:
1 cup of basmati rice = 192 calories, 40 grams of carbs
1 cup of cauliflower rice = 25 calories, 5.3 grams of carbs
Shocking right? you wouldn't be able to taste that much of a difference
Here are a few more substitutions to add volume to your food without adding calories:
- Trade this: Pasta | For this: Spiralized zucchini or spaghetti squash
- Trade this: Mashed potatoes | For this: Mashed butternut squash or cauliflower and turnips
- Trade this: Mayonnaise | For this: Mashed avocado or hummus
- Trade this: Sour cream | For this: Greek yogurt
- Trade this: Bread | For this: Whole-wheat tortilla
- Trade this: Sugar | For this: Maple syrup or stevia
5. Balance Your Life
All that being said, at the end of the day, you have to have a life. No one can be strict 100 percent of the time, and who wants to? Especially during the holidays and special occassions. It's a time to celebrate with family and friends, and that often comes with a high-calorie price tag. Don't stress—it's completely fine to have a cheat meal every now and then.
6. Make Your Diet Pop
Now that you know the basics of dieting smart—eating good foods in high quantities, finding the right foods, and figuring out your macros—it's time to bring it all together in the kitchen.
Are you ready to make a change ?
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